CROSSFIT OPEN KICKS OFF NEXT FRIDAY FEB 27TH!! PLEASE READ!! We will do the CrossFit Open workouts during the 6am, 9am and 12pm classes and the 5pm class will be replaced with heats for Friday Night Lights! NOTE: You CAN still come to any class or sign up for a heat if you are not registered for the open! REGISTER FOR THE OPEN: https://games.crossfit.com/open/registration WHO'S ALREADY IN!?! Leslie Leasy Jim JBar Molly Hannah Joe Kasen Amy Charles Christy Nate Liz Julena Mat

Every 2min for 6 sets: (10) 3 Hi Hang Squat Snatch + 1 Overhead Squat Adding. Last two sets at the same weight Focus on extension and speed under the bar. 4rds For Time: 7 Power Snatch (115/80) 14 Bar Facing Burpee Over Bar 7 Front Squats 10/7cal Bike/Row 1min Rest

REGISTER FOR THE CROSSFIT OPEN: https://games.crossfit.com/open/registration 4rds NFT (22) 15 Bent Over Row 10 Strict Toes to Bar 8min AMRAP 30 Sit Ups 8 Chest to Bar Pull-Ups 30 Double Unders (:30)

4min AMRAP/4min Restx4 1. 12/10cal Row 12 Alt Box Step Overs(24/20) (50/35) 2. 12 Alt. DB Hang Clean & Jerk(50/35) 16 Alt DB Front Rack Lunges (50/3) 3. 10/7cal Row 10 Alt Box Step Overs(24/20) (50/35) 4. 10 Alt. DB Hang Clean & Jerk(50/35) 14 Alt DB Front Rack Lunges (50/3)

Sumo Deadlift (20) 1 set of 10 reps at 45-50% 1 sets of 6 reps at 60% 1 sets of 5 reps at 65% 2 sets of 5 reps at 70% 1RM 5-10lbe more than last time. 1/29 23.2 Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. REGISTER : https://games.crossfit.com/open/registration